Gluten is a protein found in grains like wheat, barley, and rye. A gluten-free diet avoids these grains and instead focuses on naturally gluten-free foods like fruits, vegetables,lean proteins, dairy products, and gluten-free grains like rice and quinoa.
Sweet potatoes are a nutritious, naturally gluten-free food that can be enjoyed on a gluten-free diet. Here’s what you need to know about sweet potatoes and gluten:
Are sweet potatoes gluten-free?
Yes, sweet potatoes are naturally gluten-free. Sweet potatoes are root vegetables that are part of the morning glory family and not closely related to grains at all. There is no gluten within the sweet potato tuber itself or the plant.
Pure, unprocessed sweet potatoes will not contain any traces of gluten. However, some processed versions or sweet potato products could potentially have gluten cross-contamination if they are manufactured alongside wheat-based products. But generally speaking, plain sweet potatoes contain no gluten naturally.
Benefits of sweet potatoes for gluten-free diets
Sweet potatoes are a nutritious, versatile food that provides many benefits on a gluten-free diet:
- They are high in nutrients like vitamin A, vitamin C, potassium, manganese and fiber.
- They provide antioxidants that can reduce inflammation in the body.
- They have a low glycemic index so they won’t spike blood sugar levels.
- They provide a source of energy and steady carbohydrates for the body.
- They can boost immune function and help heal the gut due to their fiber content.
- They are quite filling and can help with weight management.
- They are affordable and readily accessible in most grocery stores.
Overall, sweet potatoes are packed with vitamins, minerals and fiber. Adding them into a gluten-free diet can provide nutritional benefits and more variety.
Are there different varieties of sweet potatoes?
Yes, there are a few main varieties of sweet potatoes:
- Orange sweet potatoes – This is the most common variety. It has reddish-orange flesh and a sweet flavor when cooked.
- Purple sweet potatoes – This variety has purple skin and flesh. It tends to be less sweet with a drier texture.
- White sweet potatoes – This variety has light yellow or white flesh. It is starchier and less sweet than other varieties.
- Murasaki sweet potatoes – This is a Japanese variety with purple skin and white flesh. It has a dense, creamy texture when cooked.
All varieties of sweet potatoes are naturally gluten-free. However, the orange and purple varieties tend to be richer in antioxidants like vitamin A and anthocyanins. Their brighter colors signal richer nutrient contents.
How to prepare sweet potatoes
There are endless ways to enjoy sweet potatoes on a gluten-free diet. Here are some simple preparation ideas:
- Bake whole sweet potatoes in the oven until soft and tender all the way through.
- Peel, dice and roast sweet potato wedges tossed in olive oil, salt and spices.
- Add cooked, mashed sweet potato to pancakes, muffins, breads or donuts.
- Sweet potato noodles can be spiralized or cut into strands as a pasta alternative.
- Grated sweet potato works well in fritters, latkes or hash browns.
- Puree cooked sweet potatoes with coconut milk and spices to make a creamy soup.
- Add sweet potato chunks to stews, curries, chili or tacos.
When stored in a cool dry place, sweet potatoes can keep for 1-2 weeks. Once cooked, they can be kept in the refrigerator for several days.
Are sweet potato fries and chips gluten-free?
Plain sweet potato fries or chips fried at home in gluten-free oil are safe gluten-free options. However, packaged sweet potato fries or chips may be contaminated with gluten during processing depending on the facility. Check the labels closely.
Some things to look out for include:
- Breading or seasonings containing wheat, barley or rye
- Shared fryer oil with breaded, gluten-containing items
- Manufacturing on shared equipment with other gluten grains
As long as the ingredients look gluten-free and there are no warnings on the label, the product should be fine. But when in doubt, it’s always safest to make your own sweet potato fries at home.
Using sweet potato flour
Sweet potato flour is a gluten-free flour made by peeling, dehydrating and grinding sweet potatoes into a powder. This flour can be used for baking gluten-free goods like:
- Pancakes
- Biscuits
- Muffins
- Breads
- Cookies
Sweet potato flour works best when combined with other gluten-free flours like rice flour, tapioca flour, sorghum flour or almond flour. Use it as up to 30% of your total flour blend.
Benefits of sweet potato flour include:
- Adds moisture and structure
- Provides fiber
- Has antioxidants
- Makes baked goods tender
- Has nutrients like vitamin A
Look for 100% sweet potato flour or sweet potato starch to avoid gluten cross-contamination. Baking with sweet potato flour is a tasty way for gluten-free diets to get the benefits of sweet potatoes.
Watch out for these ingredients
When buying sweet potato products, there are certain ingredients to watch out for that could contain hidden sources of gluten or cross-contamination:
- Wheat flour
- Barley malt
- Malt vinegar
- Soy sauce
- Teriyaki sauce
- Modified food starch
- Artificial color
- Artificial flavor
- Dextrin
- Stabilizers
- Preservatives
Always check the ingredients list and allergen statements. Call the manufacturer if you are unsure about processing practices. Make your sweet potatoes at home when possible.
Recipes with sweet potatoes
Here are some delicious gluten-free recipes featuring sweet potatoes:
Sweet Potato Breakfast Hash
A protein-packed start to the day with sweet potatoes, eggs, kale and sausage. Easy to make ahead.
Sweet Potato Black Bean Chili
The sweet potatoes balance out the spice in this hearty chili full of protein and fiber. Top with avocado.
Roasted Sweet Potato Salad
Roasted sweet potato chunks, arugula, feta and crunchy pepitas come together in this flavorful salad.
Sweet Potato Brownies
Fudgy, decadent brownies made extra moist with whipped sweet potatoes. No one will guess they’re gluten-free!
Sweet Potato Soup
Creamy, comforting soup loaded with vitamin A. Simple to make in the crockpot.
Sweet Potato Pancakes
Fluffy gluten-free pancakes using sweet potato flour. Top with pecans and maple syrup.
All of these recipes use naturally gluten-free ingredients perfect for the gluten-free dieter. Sweet potatoes add moisture, nutrients, and delicious flavor to any meal.
Potential for cross-contamination
While sweet potatoes are naturally gluten-free, there is potential for cross-contamination through:
- Processing on shared equipment with wheat
- Shared fryer oil
- Dusting with wheat flour to prevent sticking
- Using thickening agents derived from wheat
- Shared processing lines and facilities
- Wheat-flour handling by workers
To avoid cross-contamination, purchase plain, whole sweet potatoes and prepare at home. If buying packaged products, check for certifications like Certified Gluten-Free or look at allergen statements.
Those with celiac disease or wheat allergy should use extra caution and inquire with the manufacturer about specific processing practices to determine risk levels if unclear from the label.
Common questions
Can sweet potato pie be gluten-free?
Yes, sweet potato pie can easily be made gluten-free if using a gluten-free pie crust and avoiding any wheat-based thickeners in the filling. Look for gluten-free brands of pie crust, use a crust made with gluten-free oats or almond flour, or try making your own with gluten-free flours.
Are sweet potato gnocchi gluten-free?
Traditional gnocchi is made from wheat flour and contains gluten. However, gnocchi can also be made using gluten-free flours like rice flour, potato starch, tapioca flour or almond flour. So sweet potato gnocchi can be gluten-free if following a gluten-free recipe, but beware of wheat-based varieties.
Can sweet potatoes cause allergic reactions?
Sweet potatoes are not one of the more common food allergens. However, anyone can have an allergy or sensitivity to any food. Those with a known or suspected sweet potato allergy should avoid eating them and see an allergist for testing.
Do sweet potatoes have lectins?
Yes, sweet potatoes do contain small amounts of lectins which are protein compounds that can cause irritation in the gut. However, cooking deactivates most lectins in sweet potatoes. Those with autoimmune disorders may wish to peel sweet potatoes before cooking as an added precaution.
The bottom line
Sweet potatoes are a delicious, nutritious, gluten-free food that provides many health benefits. Enjoy them baked, mashed, roasted, in soups and salads, as fries, and even in gluten-free flour. Select plain, whole sweet potatoes and read labels to avoid cross-contamination. When in doubt, make them yourself at home. Sweet potatoes make eating gluten-free easy and tasty.
